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10 execution errors that many people do not know they are making

Most people know they need to stretch before they run, so they put their feet up on the ledge to stretch their hamstrings or calves on the sidewalk. Is this the correct way?

Running can be a great and inexpensive way to stay active and possibly extend your life. However, runners will only reap the benefits of running if they run safely.

But it can also be problematic if you make these execution errors. Here’s how to avoid common beginner mistakes.

Set unrealistic goals
It’s fun to start a running routine, but you don’t want to set your sights too high. Be smart and set appropriate goals. Sign up for a fun run before you think about running a marathon. Your goal is simply achieved. If you push yourself too hard, you will greatly increase the chance of getting injured, even affecting your health.

Stretching the wrong way
Most runners think they need to “stretch” before running, so they place their feet on a ledge to stretch their hamstrings or calves on the sidewalk. Static stretching is a bad idea before running because it really hinders running performance and can lead to injury. It can actually reduce muscle function instead of requiring the body to relax before performing, switch to dynamic stretching, which helps train your muscles to warm up and function the way you want them to through a wide range of exercises. dynamic range of motion.

Don’t eat before running
It’s important to give your body the right nutrients before you start running, but timing is just as important. Plan a post-dinner the night before your race, or set an alarm 2-4 hours before your actual wake-up time to cut back on complex carbs, so stay asleep to ensure fuel. loaded. Your document is working fine. Is your body eternally young?

Run too fast
If you start your run with a frantic sprint, you’ll be tired even before training begins. In addition to helping you avoid premature fatigue, slowing down can also have long-term positive effects on your health. Research shows that light runners and moderate runners have lower mortality rates than those who run faster than 7 km/h.

Swing your arms over your body
If you only think about proper form in relation to the lower half of your body, then that’s a big mistake in running. Think of your arms like oars on the side of your boat – they can help propel you forward if they’re aligned. Keep your hands and arms relaxed and rock from side to side in the air, rather than moving horizontally across your torso.

There is not enough water
Many runners become dehydrated because they underestimate the amount of water their bodies need during exercise. You can check if you’re drinking enough water by weighing yourself before and after your run, and try to get back to your pre-race weight by drinking enough water. You can also check the color of the urine, it should be light yellow. Be careful, excess water exists, so drink when you are thirsty and listen to your body.

The step is too long
You may feel like Superman is flying on rails, but if your stride is too long, it can really affect your performance. Endurance running based specifically on short, low, efficient, effortless, or vertical strides. The ideal rate of steps per minute is 160 to 170, so it’s a good idea to take a few minutes to count and compare your steps, and then start increasing your speed with shorter steps.

Improper ground connection
When it comes to injury prevention, it’s important to pay attention to how you land on your feet. One study found that the lighter the impact, the lower the risk of injury. To avoid injury when landing, research shows you should land closer to your toes, which tend to be lighter on your heels, and increase the number of steps you take per minute.

Through the pain
Many runners assume it’s normal to feel pain in their shins, laces, or knees when starting out, so they choose to ignore it and keep running. The best thing to do when in doubt about whether you should “get over” the pain is to stop. Ignoring aches and pains is the best way to get injured. If you feel pain or discomfort, rest for a few days and adjust the wound to stabilize it. As you return to activity, gradually increase your progress.

Wear the wrong shoes
Wearing the wrong shoes can ruin your exercise routine. If you have a history

Choose a place in the city
If you live in a busy city, jogging through the city streets is the easiest way to pass the time, but if possible, find a less polluted space to jog. . Running in polluted air doesn’t give you as many benefits as running in clean air. Exposure to polluted air can have adverse effects on the health of your brain and lungs, so choose a cleaner, cooler place to run.

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